Running back – also known as as Reactionary– It may seem unconventional, but this unique movement pattern is backed by science for improvement Joint health, coordination and job fitness. While the front running dominates most of the training plans, it can provide the merging of running back Unexpected benefits for performance, prevention of injuries, and rehabilitation.
In this article, we will explore Physiological and biological mechanical benefits From running back, see The latest researchExplain How to implement it safely and effectively For athletes, entertainment hostility, and clients who focus over a lifetime.
What is running back?
Running (reactionary running) is exactly what it looks like: Running in reverse movementWhere the movement mechanics differ greatly from the front running. It requires:
- more The extension of the hip and the bending in the knee
- greater Ankle
- Reinforcement Proprioception and Coordination
Retroclete running can be performed when walking, running, or running speeds and used in Sports rehabilitation and training programs.
The highest benefits of running back
1. It improves the health of the joint in the knee and reduces pain
One of the most beneficial benefits in the underdeveloped running is its ability to Reducing pickled stressWhich makes it a valuable exercise for people who have:
- Osteoporosis in the knee
- Al -Rajda Pain syndrome (the knee of hostility)
- After surgery rehabilitation
Tickets: Fly and others. (2021) It was found that running backward reduces the front knee stress by Activating the tendons of the knee and shine moreReducing the effect on the patella.
2. It strengthens opposition muscles
Running back:
It completes running forward through development Less balanced body strengthEspecially in the muscles, often not used in the front movement.
3. It enhances balance and muscle nervous coordination
Running in reverse challenges:
- Vaccine control
- Foot mode accuracy
- Reaction
This can be translated into improvement Lightnessand Basic stabilityAnd Movement awareness In both athletes and the elderly.
Tickets: Uthoff et al. (2018) I found that reactionary running It improves dynamic balance and brightness More than traditional running.
4. It burns more calories in less time
The backward running requires metabolism. Research appears:
- It increases the heart rate and VOT consumption at lower speeds
- It requires Up to 30 % power expenses Compared to running forward
Tickets: Terblanche et al. (2005) concluded that running back is improving Aerobic ability and calories burningWhich makes it an effective air conditioning tool.
5. Restore rehabilitation and prevention of injuries
Running the back provides a file A low -influence alternative For running forward and can be used for:
- ACL rehabilitation
- After recovering in the knee
- Prevention of knee strings
Its focus on the movement that controls it helps to re -train muscle nerve paths Flexibility building In soft tissues.
How to start running back safely
1. Start walking back
Start on a flat and safe surface like the path or grass:
- Walk back for 20-30 meters at a time
- Focus on the straight position and the position of the control over the censorship
- Perform 4-5 tours as a warm or a scene
2. Apply to light running
Once the coordination improves:
- Running back for 20-40 meters
- Maintain small and fast steps
- Avoid looking down – peripheral vision and awareness
3. Use slopes or mills (optional)
- Walking back on a walking device on a slight slope (5-10 %)
- Wonderful for the knees and the activation of the thigh muscles
- Start with slow speeds (1.5-2 miles per hour) while carrying bars
4. Add to warm up or healing days
It can be running back:
- Dynamic warm -up for legs and frankincense
- Part of active recovery
- An alternative to heart disease when nursing the knee discomfort
Programming tips
| goal | repetition | Duration/distance |
|---|---|---|
| Rehabilitation power / knee | 2-3 x/week | 10-15 minutes walking |
| Air conditioning / fat loss | 2 x/week | 4-6 sets of running 50m |
| Sports performance | 2-3 x/week | Includes fitness exercises |
| The larger mobility | 3 x/week | 5 minutes walking daily |
Who should try to run back?
- Contestants With frequent knee issues
- Athletes Looking to improve Lightness And the reaction time
- Physical fitness customers Those who want a novel, an enjoyable heart option
- the elderly Work to move and balance
- Post -hat customers Re -submitting low -impact gait patterns
Reserves and considerations
- Start slowly avoiding falling or coordination accidents
- Use safe areas free of obstacles
- Avoid sharp turns or unequal surfaces at first
- People with balance disorders should consult PT before starting
conclusion
Running may seem unconventional, but the flag behind it is clear: It improves knee function, enhances coordination and challenges Cardiovascular Fitness, and strengthens the unused muscles. Whether you are athlete, an unofficial exercise or a recovery from the injury, reactionary running provides a Add low risk and high rewards To your training arsenal.
Merging it gradually and enjoying sudden benefits of moving in the opposite direction Move your performance forward.
Scientific references
- Flynn Twn, Soutas-Little RW. Mechanical strength and muscle work while running forward and backward. J Orthop SPORTS Phys Ther. 2021; 34 (7): 402-408. Dioo:
10.2519/JosPT.1993.17.2.108 - Terblanche E, Page C, Kroff J, Vimeter Re. The effect of training on retarded movement on the formation of the body and the respiratory heart fitness of young women. Int J Sports Med. 2005; 26 (3): 214-219.
- UTHOFF A, Oliver J, Cronin J, Harrison C, Winwood P. A new direction for sports performance: understanding sharp and lengthy running responses to the back. Sports Med. 2018; 48 (5): 1083-1096.
- The American College of Sports Medicine. ACSM instructions for testing and describing the exercise, eleventh edition.
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